Iron is the mineral responsible for transporting oxygen from our lungs to our muscles, organs and cell tissue, and returns carbon dioxide back to the lungs. I think we can all safely agree this is a vital function. Low iron intake means slow oxygen consumption for the body. Because oxygen consumption translates into body energy, low levels of iron and oxygen can lead to significant health problems. Here are some symptoms and health concerns that could result from low iron:

Fatigue, irritability and headaches

Constipation

Brittle weak nails

Difficulty breathing

Impaired immunity

Learning disabilities, low attention span and hyperactivity, especially in children

Decrease in physical activity

While iron can be stored in the body, it is important to consume iron rich foods daily. The best sources for iron include:

Consuming foods rich in vitamin C has been linked to increasing iron absorption up to 30%. The exception to this is lemons and limes which have been found to block iron absorption. For an iron packed dish check out my Roasted Beet & Garlic Dressing recipe below. Many of us have an aversion to beets. This is a pretty sneaky and delicious way to get your family and friends to enjoy them. I poured my dressing over spinach, grapefruit, black beans and almonds for extra iron power!

Yields 1 1/2 cup dressing

Eat well!
Rena Unger – Holistic Nutrition Chef & Culinary Educator

If you would like to reach out to Rena Unger personally please click here.

Photo: Rena Unger

1/4 lbroasted beets, I used Chioggia or candy stripe beets, but red beets and golden beets are also great!

By Suzannah Schneider

Meet the Team

Whether it’s finding the best goat tacos in LA, spotting a well-worn vintage bag in Sweden, or interviewing the “crab man” selling seafood on a corner in Harlem, we tell stories seen from Chef Marcus Samuelsson‘s point of view. MarcusSamuelsson.com strives to create conversations about food, nutrition, culture, art, and design. We want to find Read More